Conditioning: “Straight 100” 25 Calories rowed 20 Wall-ball shots (20/14) 20 Box jumps (24/20″) 25 Calories rowed 30 Wall-ball shots 30 Box jumps 25 Calories rowed 50 Wall-ball shots 50 Box jumps 25 Calories rowed   For time Compare to Friday, 20 September 2019   Mobility: Quad smash Spine smash Overhead distraction Sink stretch  ...Read More

  Metcon: Partner WOD Part 1: 6 alternating rounds for time of: 10 Shoulder-2-Overhead (95/63) 10 Toes-2-Bar (4:00 cap)   …rest until 6:00, then for total score… 2-minute AMRAP of: 3 Power Cleans (95/63) 3 Box Overs (24/20″) 6 Grasshoppers   rest 1:00 and adjust weight 2-minute AMRAP of: 2 Power Cleans (135/93) 2 Box...Read More

  Conditioning: “Godfather” 1000m Row 20 Double Kettlebell Thrusters (53/35) 40 Alternating One-arm Push-ups 60 Half Tacos 80 Double Unders 100 Walking Lunges 80 Speed Skips 60 Sit-ups 40 Kettlebell Swings (53/35) 20 Ring Dips 1000m Row 30 Burpee Sell-out   For Time Compare to Friday, 18 November 2016   Mobility: Overhead Distraction Hip Capsule Spine...Read More

General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 15 Box jumps (increase height every 5) 10 KB swings   Conditioning: “Jill” Complete as many rounds and reps as possible in 25-minutes...Read More

  Endurance: Partner WOD 100 Calories Rowed 40 Push-ups 60 Calories Biked 50 Sit-ups 70 Calories Ski Erg 50 Push-ups 60 Calories Rowed 40 Sit-ups 100 Calories Biked   For time     Post results and experiences to commentsRead More

  Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00   For total time and calories burned in 3 rounds   Conditioning: Every 3 minutes for 15 minutes perform: 200m Run 4 Clapping Push-ups 6 Kettlebell Swings...Read More

  Conditioning: 3-person Team WOD* “Tombstone” 210 Double Unders 60 Plate-Facing Burpees 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/93) 60 Sit-ups 120 Kettlebell Swings (53/35) 60 Box Jumps (24/20″) 90 Calories Rowed   For Time Compare to Friday, 22 March 2019 *Equal work required   Mobility: Pick one Pressing Pick one Squatting...Read More

  Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10/8 Calories Rowed 20 meters Burpee Broad Jumps 30 Shoulder Touches 40 Double Unders   For Score   …rest 7 minutes, then… Complete as many rounds and reps as possible in 10 minutes of: 30 Speed Skips 10/8 Calories Biked 6...Read More

  Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 7 Toes-2-Bar 35 Double Unders   …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Strict Pull-ups 12 Calories Biked   For Total Score Compare to Monday, 06 November 2017   Strength: Clean 3-3-3...Read More

  Endurance: Accumulate 300 calories on*: Assault Bike, Rower, and Ski Erg   For time *any combination two or three of the apparatuses   Skill work: Pick 2-3 skills from the Athletic Skill Sheet Flexibility: 10 Sit-ups to Straddle Right Side Straddle Left Side Straddle Middle Straddle First Rib Mobilization Banded Olympic Wall Squat  ...Read More